28 April 2025
Strength / Skill
Rope Climbs
Strength Option
- 8 min EMOM
- Odd Min: 4-5 Legless Seated To Stand
- Even Min: 1 Rope Climbs
Conditioning Option
- 8 min EMOM
- Odd Min: 2 Rope Climbs or 1 Legless Rope Climb
- Even Min: 200 meter Run
Strict Pull-ups
6 min EMOM
- Odd Min: Max Unbroken Strict Pull Ups
- Even Min: 30 sec Weighted Hang [15/10 DB]
Workout of the Day
Mr. Fox 22min
Teams of 2
- 100/80 Cal Row
- 50 Box Jump Overs (30/24)
- 15 Power Cleans
- 50/40 Cal Row
- 20 Box Jump Overs (30/24)
- 10 Power Cleans
- (KG conv: 85/55 PC)
29 April 2025
Strength / Skill
Back Squat 1×20
- Week 5: 20 Rep Back Squat (+2.5-7.5kg)
Workout of the Day
Zissou 24min
Teams of 2
3 sets (each/1:1)
- 50/40 Cal Echo Bike
30 April 2025
Strength / Skill
Squat Clean + Push Jerk 1×2
Every 1:30 (6 sets)
- 1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
- 3×3 Clean Grip Deadlifts @90%+
Workout Of The Day
Royal Tenenbaum 16min
3 sets:
3-2-1
- Rope Climbs (or 9-6-3 Strict Pull Ups)
- 8 Handstand Push Ups
- 50 Double Unders
-rest 2:00 between sets-
1 May 2025
Strength / Skill
Max Rep Bench Press + Burn Out Set
- Week 5:
- Max Rep Bench Press @50-60% of 1RM(+ 2.5-7.5 kgs)
-rest 1:00-
- Burn Out Set: Max Reps @50% of the weight performed above
Workout of the Day
Deputy Kovacs 15min
For Time:
- 250/200m Row
- 45m Single DB Walking Lunge
- 250/200m Row
- 40m Single DB Walking Lunge
- 250/200m Row
- 30m Single DB Walking Lunge
- 250/200m Row
- 22.5m Single DB Walking Lunge
- 250/200m Row
- 15m Single DB Walking Lunge
(KG conv: 22.5/15 DB)
2 May 2025
Strength / Skill
Accessory
3-4 sets:
- 12 Standing Landmine Twists
- 10 Landmine Press (each)
- 10 Landmine RDL (each)
Mayhem Mini-Pump – Legs and Core
3-4 rounds:
- 10 BB Romanian Deadlift
-rest 30 sec-
- 10 DB Box Step-Ups (each side)
-rest 30 sec-
- 15 KB Side Bend (each side)
Workout Of The Day
Dignan 10min
10:00 AMRAP
- 10 Hang Power Snatch (35/25)
- 10 Burpee over Bar
- 10 V-Ups
- 10 Wall Ball (20/14)
3 May 2025
Strength / Skill
Workout Of The Day
Hyrox simulation
To be announced
WOD
At CEY CrossFit Gym, situated between Somerset West and Strand, we’re dedicated to delivering top-tier fitness programming, highlighted by our renowned Workout of the Day sessions. Whether you’re a seasoned CrossFit enthusiast or new to functional fitness, we invite you to join us on the path to improved health and wellness.
Our gym provides easy access for locals seeking to enhance their fitness journey. Partnering with CrossFit Mayhem ensures our workout programming remains cutting-edge, offering challenging routines aimed at pushing your boundaries and achieving tangible results.
Each day, our experienced coaches craft a fresh, dynamic workout blending strength training, conditioning, and endurance. Scalable to all fitness levels, from novices to seasoned athletes, our WODs cater to diverse goals and abilities.
With expert guidance from our coaches, you’ll navigate each session safely and effectively, ensuring you maximize your potential.
At CEY CrossFit, we view fitness holistically, emphasizing mental resilience, community, and personal growth. Our inclusive environment fosters camaraderie among members, fostering a supportive space where you can challenge yourself alongside like-minded individuals.
It’s an opportunity to surpass your limits, break barriers, and discover your true capabilities. Whether you tackle the challenge solo or alongside friends, the sense of achievement from conquering a demanding WOD is unmatched.
New to CrossFit? No problem. Our coaches offer personalized guidance, ensuring you feel confident and empowered throughout your journey. Whether you’re a local seeking a fitness shake-up or passing through Somerset West or Strand, visit CEY CrossFit Gym and experience the WOD firsthand. With our world-class facilities, expert coaching, and supportive community, you’ll elevate your strength, endurance, and overall wellness to new heights.